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Following a shortage of laxatives caused by soaring demand, experts say some foods can be just as effective at relieving constipation over time.
A combination of factors including an aging population, a hangover of unhealthy habits from lockdown, and a surge in TikTokers promoting the drugs for weight loss could explain the demand, the Wall Street Journal reported in September. As such, users may be looking elsewhere to relieve their constipation — but experts say that might not be such a bad thing.
"It's good to have backup plans and always nice to be able to do things naturally if we can," Dr. Peter P. Stanich, a gastroenterologist at The Ohio State University Wexner Medical Center, previously told Insider.
Dr. Wendi LeBrett, a gastroenterology medical fellow who runs a TikTok under the name @socalgastrodoc, previously told Insider that while osmotic laxatives such as MiraLAX — which work by drawing more water into the stool and making it easier to pass — can be used longterm, stimulant laxatives such as Dulcolax — which make the muscles of the intestinal wall contract — can cause uncomfortable side effects and lead to dependence, she said.
The most natural way to have more regular bowel movements and ease constipation is by eating enough fiber, because it increases the size of the stool and softens it, making it easier to pass. LeBrett said she would not recommend laxatives to a patient unless they had upped their fiber intake first.
Physicians recommend people get 25 to 30 grams of fiber each day, but if you don't currently eat a lot, it should be introduced to the diet slowly and accompanied by ample water.
"Too much fiber without drinking sufficient water can cause bloating and worsening of constipation," Dr. Linda Nguyen, spokesperson for the American Gastroenterological Association, told Insider.
Nguyen said foods high in soluble fiber include:
beans
brussels sprouts
avocados
sweet potatoes
pears
figs
flax seeds
sunflower seeds
Prunes have long gotten the best poop PR, and while they are a good source of fiber, there may actually be an even better fruit option, both Nguyen and Stanich said.
A recent study found that eating two kiwis a day can be as beneficial to bowel movements as eating prunes, but with none of the bloating and gas that they can cause in some people. LeBrett also recommended mango and dragonfruit.
"That's a nice natural way to help have more bowel movements and hopefully avoid medications or limit the need for laxatives," Stanich said.
The National Institute of Diabetes and Digestive and Kidney Diseases recommends trying these high-fiber foods to stay regular and prevent constipation:
whole grains such as whole wheat bread and oatmeal
legumes such as lentils and chickpeas
berries
apples with the skin on
oranges
carrots
broccoli
green peas
collard greens
nuts such as almonds and pecans
It's no secret that drinking a cup of coffee can leave you needing to run to the bathroom. This might be because it increases gastrin levels in the body, a hormone that promotes digestion, according to the Office for Science and Society at McGill University. It is safe to drink four to five cups of coffee a day, according to the FDA.
Research has found that seafood, which contains large amounts of magnesium, is also linked with a lower risk of constipation. The FDA recommends eating at least eight ounces of seafood, including fish, per week based on a 2,000-calorie diet.
